We have cer­tain­ly been focused on improv­ing our health this year. June is Men’s Health Month and pro­vides a great oppor­tu­ni­ty to focus on some sim­ple tips that men can fol­low to shore up their health. These five guide­lines will not only assist with a man’s phys­i­cal health, but also their men­tal health.

Make Annu­al Appointments

Men are noto­ri­ous­ly the punch­line for jokes about not going to the doc­tor until they are on their death bed. Let’s stop the jok­ing! Annu­al check-ups ensure you and your doc­tor are both aware of your health issues. Annu­al exams and blood tests can look at blood pres­sure, warn­ing signs of heart dis­ease, obe­si­ty, and cho­les­terol. Stay­ing on top of these health issues through reg­u­lar doctor’s vis­its can extend your life and improve your over­all health.

Eat a Healthy Diet

A healthy diet does not mean eat­ing just sal­ads. Look at MyPlate.gov to see what a healthy plate should look like for each meal. Cut down on sug­ar intake, make half your meal fruits and veg­eta­bles, and vary up your pro­tein rou­tine. Healthy food choic­es do more than assist with weight loss, they also decrease your risk for heart dis­ease, dia­betes, and stroke.

Know Your Fam­i­ly History

Does your fam­i­ly have a his­to­ry of can­cer? What about heart dis­ease? Men who know their family’s med­ical his­to­ry can share this infor­ma­tion with their doc­tor so that they can be bet­ter informed about pos­si­ble issues in the future. Know­ing that your fam­i­ly has cer­tain pro­cliv­i­ties to dis­ease, allows you to go on the offen­sive with your health. Write down your med­ical his­to­ry and that of your par­ents and close relatives.

Get Your Sleep

Adults need 7–9 hours of sleep each night. Accord­ing to the Sleep Foun­da­tion, “Sleep allows the brain and body to slow down and engage in process­es of recov­ery, pro­mot­ing bet­ter phys­i­cal and men­tal per­for­mance the next day and over the long-term.” Men should make sure they get enough sleep each night because poor sleep is also close­ly relat­ed to increased chances of obe­si­ty, heart dis­ease, dia­betes, and depres­sion. Sleep is an essen­tial part of a healthy lifestyle.

Strength­en Your Rela­tion­ship Bonds

Con­nect­ing with oth­ers has been proven to improve your over­all health and even extend your life. As we grow old­er, rela­tion­ships are hard­er to build as fam­i­lies are built, jobs change, and inter­ests evolve. We’ve all seen how iso­la­tion and social dis­tanc­ing neg­a­tive­ly affect our men­tal health this year. Sol­id rela­tion­ships allow you to have account­abil­i­ty with oth­ers about strug­gles you may have, give you a net­work of sup­port in a health cri­sis, and even improve your self-esteem. When you have good men­tal health, your phys­i­cal health will also be affect­ed. Men must work to cre­ate and main­tain rela­tion­ship bonds for the sake of their men­tal and phys­i­cal well-being.

The men­tal and phys­i­cal health of the men in our lives can eas­i­ly be improved by fol­low­ing these sim­ple tips. From get­ting enough sleep to eat­ing a healthy diet, these guide­lines are cer­tain­ly a great way to kick-off a healthy rou­tine in your life.